你用小拇指当手机支架吗？快改

大家有没有仔细观察过，自己拿手机的姿势？是用整个手掌握持手机，还是用小拇指托住手机呢？

如果你现在是用小拇指托住手机的姿势，那就千万要注意了。

Have you ever noticed how you hold your smartphone? If you're in the habit of propping the device with your little finger, you may want to reconsider — before your hand pays the price.

“00后”女子用小拇指托手机

致关节变形

山东滨州邹平一位“00后”女子因小拇指关节严重变形发炎引起关注。这位孙女士用小拇指根部托住手机底部作为“支架”，每天使用手机时间长达6至8小时，已持续多年。近一个月来，她的手指疼痛急剧加重，已经到了无法握拳、写字，甚至连使用筷子都变得困难的地步。

A young woman from Zouping, Shandong province, surnamed Sun has learned this the hard way. Sun, a post-2000 generation woman, developed severe inflammation and deformity in her pinky joint after years of using her little finger as a phone stand.

For over several years, Sun spent six to eight hours a day gripping her phone with the base of her pinky supporting the device's weight. About a month ago, the pain became so intense that she could no longer make a fist, write, or even use chopsticks.

经医院诊断，孙女士被确诊为小拇指腱鞘炎，目前正在接受冲击波等治疗。她坦言治疗过程非常痛苦，并用自己的亲身经历提醒大家：玩手机姿势不当真的会导致健康问题，一定要保护好手指关节。

Doctors diagnosed her with tenosynovitis of the pinky. She is now undergoing treatments including shockwave therapy, which she describes as extremely painful.

小拇指长时间托手机

会导致鞘炎、韧带炎、关节炎、腕管综合征等

复旦大学附属中山医院医生提醒，长时间小拇指托手机，可能会导致手部及腕部的疼痛不适。

主要原因是，当采用这种姿势时，手机的大部分重量作用于小拇指远节指骨，从而对小指、手、腕等各个关节、肌腱、韧带等结构产生长时间、反复的牵拉或挤压。

Physicians from Zhongshan Hospital, affiliated with Fudan University, explain that resting a phone on the little finger for prolonged periods transfers most of the device's weight onto the distal phalanx of the pinky. This creates repeated strain on the joints, tendons, and ligaments of the finger, hand, and wrist.

这可能引起一系列手部疾患，如腱鞘炎、韧带炎、关节炎、腕管综合征等，从而导致手指疼痛、关节僵硬、手灵活性下降、手指变形等。如不及时调整该不良姿势，可能会导致不可逆的损伤。

Potential consequences include tenosynovitis, ligament inflammation, arthritis, and carpal tunnel syndrome — leading to pain, stiffness, reduced hand dexterity, and even permanent joint deformity. While no clear timeline exists for when reversible symptoms become irreversible, early intervention is critical.

如何改善“手机手”？

教你一套操

目前尚无研究明确“手机手”症状出现多久后会发展为手部结构的不可逆变化。但是尽早干预有助于更快改善症状、预防复发。

中山医院医生建议定时休息，避免长时间同一姿势握持手机；避免单一手指长时间承重；拿手机时尽量保持手腕中立位，避免过度屈曲或尺偏。可以采用双手持机的方式，或将手机放于桌上使用。

Take regular breaks; avoid holding the phone in the same position for too long. Do not let a single finger bear the phone's weight. Keep the wrist in a neutral position (not bent inward or outward). Use both hands or place the phone on a table instead.

若单次连续使用手机20-30分钟后出现手指酸胀、疼痛、麻木，或放下手机后压痕持续超过10分钟，建议引起重视，及时调整使用习惯。

If after 20–30 minutes of continuous use, you experience soreness, pain, or numbness in your fingers, or if a dent from the phone remains on your pinky for over 10 minutes after you set the device down, it's time to change your habits.

长时间用小指支撑手机后出现压痕需引起重视

对于轻度的手部疼痛、僵硬，热敷是简单有效的方法。40-45°C的温毛巾热敷15-20分钟，可促进局部血液循环，缓解肌肉紧张及疼痛。

每使用手机半小时左右，及时进行适当休息。可自行进行手部的揉搓按摩，或进行手部运动。

For mild pain or stiffness, apply a warm towel (40–45 C) for 15–20 minutes to improve circulation and relax muscles. Take a short break every half hour to gently massage your hand or do some stretching exercises.

中山医院医生推荐手指操

图中所示的手指活动，可在充满趣味的同时，缓解手部肌肉紧张、缓解疼痛僵硬、改善手指灵活性，有效改善“手机手”。

来源：新华社微信公众号综合杭州日报、申公社、复旦大学附属中山医院、橙柿互动、医学视点

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